Food during your pregnancy

Sure you're eating for two, and one of you is developing. Unfortunately that doesn't mean you should actually eat for two; wouldn't that be great? Here is what you need to know about eating during pregnancy.

It is important for you to eat properly when you are pregnant, but this doesn't mean you need to eat for two How much more you should eat varies from one person to another In the majority of cases, it's enough to have an extra snack comprising of, for instance, a glass of milk, a sandwich and a banana per day

What can I eat during my pregnancy?In the main, you can eat as you normally would That means a varied, balanced diet, so that you get all the nutrients you need Don't forget that your wellbeing is very important over the next nine months, so try to eat really well!

2) Eat fruit and vegetables at every meal Experts recommend five servings of fruits and vegetables each day, preferably three servings of yellow fruit and veggies and green leafy vegetables, and two servings of other ones Fruit and vegetables contain carbohydrates, as well as antioxidants, vitamins and minerals

3) Get plenty of good-quality protein Good-quality protein is important for growth, so make sure you’re getting enough lean meat, fish, chicken, eggs, nuts and legumes

4) Eat fish frequently
Fish contain important fatty acids, which are crucial to the development of your child's brain Fish also contain important vitamins and minerals, such as vitamin D, iodine and selenium

5) Eat dairy products There is as much calcium (important for the baby's skeleton and teeth) in low-fat dairy products as in the full-fat varieties, so go for the low-fat option

6) Avoid Listeria The deadly bacteria listeria can travel through contaminated food to pregnant women and their babies, causing death or premature labour Listeria thrives in food kept at low temperatures so avoid chilled, pre-cooked meat like ham, pate and hotdogs, smoked and raw seafood, soft-ripened cheeses like brie and camembert and stored salads from supermarket delis Also avoid unpasteurised milk If you eat pre-cooked meals, reheat them thoroughly till piping hot and wash all fresh food carefully

7) Only use a little butter, margarine and oil But it is important that “low-fat” does not become “no-fat” Your baby needs good fats to develop their brain

8) Drink a lot of water, preferably two litres a day and be careful with the amount of sugar and salt you eat

Read more at wwwhealthedgovtnz, under ‘eating for healthy pregnant women’